I recently spent three days in silence at a yoga retreat center, disconnected from the digital world. At first, I was skeptical about meditation and yoga, but I craved the unplugging. As I entered rehab mode, I expected to feel withdrawal symptoms from my phone addiction. Instead, I faced an unexpected crisis of emotions.
The absence of distractions from my phone made me acutely aware of my thoughts and feelings. I felt a kaleidoscope of emotions – boredom, anxiety, clear-eyed confusion, and sadness – as I concentrated on my deep breathing during meditation. The instructor explained that suddenly shutting off external stimuli can demand a lot of energy, which is why many people experience an adrenaline crash.
The study of Richard Davidson shows that moving from involuntary attention capture to voluntary attention reduces stress, depression, and loneliness. However, few of us escape the constant distraction of our devices. In fact, research suggests that we are more distractible than ever before, with an attention deficit caused by smartphones.
My experience at Kripalu Center for Yoga & Health was incomplete since I was there to write about it, but my exhaustion suggested that something powerful happened in my brain. Being off my phone for three days helped me leave feeling better and with a clearer head.
I plan to try turning off my devices on Saturdays and spending time in contemplation. Maybe I’ll switch to an old flip-phone during that time, just in case of emergencies. If you’ve found a way to shut off the “involuntary attention capture,” please share it with me.
Source: https://www.washingtonpost.com/health/2026/02/13/digital-detox-silent-retreat-meditation